Pumpkin soup

Prep: 20 mins Cook: 25 mins


Serves 6
A silky textured soup, sprinkled with crunchy croutons and seeds

Nutrition and extra info

  • Can be frozen if using vegetable stock
  • Vegetarian

Nutrition: per serving

  • kcal317
  • fat24g
  • saturates9g
  • carbs20g
  • sugars6g
  • fibre0g
  • protein6g
  • salt0.54g
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  • 4 tbsp olive oil
    olive oil

    Olive oil

    ol-iv oyl

    Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

  • 2 onion, finely chopped



    Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

  • 1kg pumpkin or squash (try kabocha), peeled, deseeded and chopped into chunks



    Pumpkins are the most famous of all the winter squashes, and are most associated with Halloween…

  • 700ml vegetable stock or chicken stock
  • 142ml pot double cream
  • 4 slices wholemeal seeded bread
  • handful pumpkin seed from a packet


  1. Heat 2 tbsp olive oil in a large saucepan, then gently cook 2 finely chopped onions for 5 mins, until soft but not coloured. Add 1kg peeled, deseeded and chopped pumpkin or squash to the pan, then carry on cooking for 8-10 mins, stirring occasionally until it starts to soften and turn golden.

  2. Pour 700ml vegetable stock into the pan, then season with salt and pepper. Bring to the boil, then simmer for 10 mins until the squash is very soft. Pour the 142ml pot of double cream into the pan, bring back to the boil, then purée with a hand blender. For an extra-velvety consistency you can now push the soup through a fine sieve into another pan. The soup can now be frozen for up to 2 months.

  3. While the soup is cooking, slice the crusts from 4 slices of wholemeal seed bread, then cut the bread into small croutons. Heat the remaining 2 tbsp olive oil in a frying pan, then fry the bread until it starts to become crisp. Add a handful of pumpkin seeds to the pan, then cook for a few mins more until they are toasted. These can be made a day ahead and stored in an airtight container. Reheat the soup if needed, taste for seasoning, then serve scattered with croutons and seeds and drizzled with more olive oil, if you want.

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Comments (162)

seggie's picture

This was absolutely lovely, really thick and creamy. Will make again.

jperles's picture

Replaced cream with low fat yogurt and found it delicious. In my personal search for the perfect pumpkin/squash soup this could be the winner.

fionamckenzie's picture

This soup is absolutely delicious; one of the best soups I have ever made/tasted! I used proper cooking pumpkins rather than the ones for carving, which may have made a difference.

fionamckenzie's picture

This soup is absolutely delicious; one of the best soups I have ever made/tasted! I used proper cooking pumpkins rather than the ones for carving, which may have made a difference.

bootygirl's picture

I used butternut squash and it was delicious, I think tastier than Jamie Olivers recipe for squash soup. Will definately do this again.

faditohme's picture

Delicious...on the sweet side. Replaced cream with 250 ml of full fat milk and threw in a small tea spoon of curry to give it a twist .

siobhang's picture

I also tried this with yoghurt instead of double cream, and it was gorgeous! I also used home-made stock, which still had chicken and carrots in it, and they blended beautifully. An easy and tasty winter soup!

evajames's picture

An excellent use of the Holloween Jack o' Lantern. Found it thick and creamy but rather insipid. I'd definitely add some spice next time - a little chilli and cumin? My husband doesn't like a creamy soup so perhaps the suggestion of yogurt would be acceptible. Did improve the following day.

nash_37's picture

i added two red chillies and three cloves of garlic to this recipe and it turned out AMAZING.

kez10uk's picture

Best soup we have ever tasted!
Going to get another pumpkin tomorrow while there still in the shops & freeze a load. Family gave it 6 out of 5!

janeh19's picture

Great autumnal soup. I roasted wedges of the pumpkin first with some paprika and chilli flakes and then added some curry powder to the soup when cooking. Gives it a great kick and perfect on a cold sunday afternoon.

mother_ship's picture

I made this soup from the pumpkin flesh that I'd scooped out of the pumpkins I was carving. However I think that they must have been grown for size rather than flavour as the resulting soup was very dull. If I made it again I'd use a small culinary pumpkin or squash instead.

Naz0's picture

I made this soup and the family loved it even my 4 year old enjoyed every last bite. Instead of making croutons i bought a fresh crusty loaf. I loved the texture of this soup i would definately make again.

marclouise's picture

So tasty, kids loved it and had fun carving the pumpkin too. Really tasty starter or main meal when on the go.

loopi2k's picture

yum, added a touch of garlic and half a teaspoon of curry powder for an autum spicey kick, will have tonight when back from trick or treating.

sarahdrew8's picture

I have just made this soup for part of a Halloween tea - my six-year-old daughter declared it 'the best soup I've ever tasted!'. I may have to get another pumpkin whilst they are still in the shops and make more!

miniminx59's picture

I think seasoning this soup with salt and pepper fights against the natural sugars in the squash. I make pumpkin soup with rosemary instead of seasoning, and plain water instead of stock. Delicious!

pambuck's picture

Easy to make and absolutely delicious. I used creme fraiche instead of cream as didnt have any in larder but was still excellent.

americanbeauty's picture

this recipe needs some spice. I would use some cayenne and cumin. Try using small acorn squash as serving bowls. Adding a sweet red peper would also enhance the flavor.

sarahwilding77's picture

Very tasty. I added ginger and garlic and used yoghurt instead of cream. Hubby and baby asked for more!


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